🔥 Explosive Overhead Strength & Engine-Building CardioToday’s session is focused on refining your split jerk technique, strengthening your shoulders and upper body, and building endurance through gymnastics and cardio. You’ll start with technical drills, move into a power-focused EMOM, and finish with a grip-burning, heart-racing fitness workout.
This workout will help you:
✅ Improve jerk mechanics and barbell control
✅ Develop shoulder strength and endurance
✅ Build grip stamina and cardio capacity
Let’s break it down!
🏋️♂️ Warm-Up: Precision & Stability
Our warm-up will prepare the shoulders and core for powerful overhead movements. Focus on smooth transitions and controlled movements!
💡 Coach’s Tip: Focus on foot placement and bar path. A solid jerk starts with explosive leg drive and precision in footwork!
🔥 Power Block: Shoulder to Overhead + Rope Climb
💡 Pro Tip: Control your breathing—quick, sharp exhales during the press and efficient climbs will save energy!
🏋️♂️ Fitness Workout: Strength Meets Stamina
💡 Game Plan:🔥 Stay efficient on the pull-ups/ring rows—break them into quick sets if needed.🔥 Push steady on the row & bike—smooth effort is key.🔥 Cardio round: Control your pace but keep moving—this is where endurance builds!
💪 Why This Workout Matters:
1️⃣ Jerk Strength & Skill – Master explosive overhead lifts
2️⃣ Grip & Upper-Body Stamina – Improve pulling power for gymnastics
3️⃣ Engine Development – Increase work capacity & endurance
4️⃣ Full-Body Coordination – Balance technique with strength
🚀 Ready to Train? Join BNFIT Gym Today!Today’s WOD is built to push your strength and endurance to new heights. Whether you're aiming for power, technique, or conditioning, this session has it all.
🔥 Book your FREE trial session & train with us!
📍 BNFIT Gym | Lakatamia, Nicosia📞 Call 96471742 now to get started!
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